The Wellness Flame, Health & Longevity Coaching

01/28/2026

Happy Wellness Wednesday

A gentle reminder in noisy times 🤍

When it feels like there is no good news to be found, the steady stream of TV headlines and social media can quietly pull us into a lower-frequency emotional space—one filled with worry, sadness, anger, or fatigue. Even when we try to “stay informed,” it can impact us… deeply.

Sometimes we find our voices and feel called to speak out.
Other times, the wisest response is to retreat—just for a while—and come to terms with the hurt we see, hear, and feel.

Both are valid.
And yes, it can feel overwhelming.

Here’s the gentle truth I want to offer today: it is okay to take a time out.
It’s okay to step away from the news and remember that we have an inner world that deserves care and protection.

One powerful way to do that is by reconnecting with your inner child—the part of you that likes to play, to feel wonder, to experience uncomplicated joy.

For me, one of the places I can do that is in the snow. ❄️

Snow takes me right back to childhood—playing outside for hours, building snow forts with my brothers, sledding, skiing, laughing until we were soaked and frozen. There is something deeply joyful and grounding about it for me.

Now, as an adult, when I’m shoveling snow, I pause.

I let myself be in it.

I feel the cold air, notice the quiet, and remember the fun.

I breathe it in—slowly, intentionally—and allow that joy to settle in my body.

It’s a small moment, but it’s powerful.

So, I invite you to consider:

Where do you find your inner child?

Is there a place, a memory, a season, or an activity that brings you back to joy?

I’d love for you to share it with me. Please feel free to DM me.

In times like these, tending to that part of ourselves isn’t avoidance—it’s resilience.

Here’s to your health, longevity, and tapping your inner child.

01/21/2026

Happy Wellness Wednesday

Have you noticed?

Despite the unusual amounts of snow on the ground and in our forecast, the sun is sitting just a little higher in the sky now.

Not dipping quite so far south.

Lingering just a bit longer at the edges of our days.

Here in the Northeast, this is no small thing.

It’s a quiet but profound shift—one we feel in our bones long before we can explain it. The light feels different. Brighter. More hopeful. Like a gentle whisper that change is underway.

Winter has always been nature’s invitation to turn inward.

To rest.
To conserve.
To heal.

Beneath the frozen ground and bare branches, important work has been happening all along—repair, restoration, preparation. Nature hasn’t been idle; it’s been wise.

And now, as the days slowly brighten, something subtle begins to stir.

Nature doesn’t rush this transition. It gradually begins to receive more energy from the light—using it intentionally, efficiently, and in perfect rhythm with its needs.

There’s a powerful lesson here for us.

Many of us struggle with knowing when to rest and when to expend energy. We push through fatigue, override signals, or swing between overdoing and completely burning out.

But health and longevity don’t live at either extreme—they live in the balance.

Health & Longevity Coaching helps people reconnect with their own natural rhythms.

To understand when rest is restorative (not lazy).

When movement and effort are energizing (not depleting).

And how to align daily habits with the seasons of both nature and their unique lives.

Just like the earth right now, you don’t need to force growth.
You simply need the right balance of rest, light, energy and intention.

And the brighter days ahead?

They’re not a demand to do more—they’re an invitation to rise gently, with wisdom, and at the right time for you. 🌿

Here’s to your health, longevity, and lessons from nature!

If you are interested in exploring your unique rhythm, schedule a free call with me at https://wellnessflame.as.me/schedule.php

01/14/2026

Happy Wellness Wednesday

Our identities are not fixed. They evolve—sometimes quietly, sometimes through moments that stop us in our tracks and invite reflection. And so much of that evolution is shaped by mindset.

One of my intentions for 2026 is to purge, streamline, and organize my physical space.

This morning, while cleaning out a closet, I came across a box tucked way in the back. It’s been there since we moved in… in 2013. Yeah. A long time. So long, in fact, that I had no memory of what was inside.

When I opened it, I was genuinely surprised—and a little awestruck—to find a box full of scrubs from my days working at Yale New Haven Hospital, on the Interventional Cardiology Unit — some 30 years ago!

Those scrubs instantly transported me back to a former version of myself.
A much younger, less experienced, less wise self.
A self with so much to learn about the world—and about herself.

That version of me believed she had to fit the norm, play by the rules, and most of all, take care of everyone else’s needs first.

Life has taught me—sometimes gently, sometimes the hard way—that steadfastly putting my needs last is a surefire way to undermine self-confidence, erode well-being, and quietly build resentment.

Standing there with that box in my hands felt like a powerful reminder of what a great teacher life can be… if we’re listening.

This is where mindset matters.

Many of us carry limiting beliefs—stories we absorbed early on about

who we’re supposed to be,

how much we’re allowed to want,

or what we’re capable of.

These beliefs often box us into an artificially low ceiling for our growth. Not because we lack ability, but because we’re unconsciously holding onto rules that no longer serve us.

Sometimes, growth looks like learning something new.
Other times, it looks like unlearning what once felt necessary for survival.

So I’ll ask you what I asked myself this morning:

What limiting beliefs are you ready to purge?

What old identities, expectations, or “shoulds” are taking up space in the back of your closet—physical or mental—that no longer align with who you’re becoming?

Because the next chapter often begins not with adding more…

…but with letting go.

Here’s to your health, longevity, and purging what no longer serves you!

Need some help shining a light on your limiting beliefs? Schedule a free call with me at https://wellnessflame.as.me/schedule.php

01/07/2026

Happy Wellness Wednesday

Why Small Shifts Do Work (and Why They Matter More Than Resolutions)

Last week I shared why New Year’s resolutions don’t work.
(If you missed it: they’re often too big, too rigid, and rooted in guilt instead of self-trust.)

Here’s the good news—and the part I love as a nurse-coach:

✨ Lasting health doesn’t come from dramatic overhauls. It comes from small, sustainable shifts.

Not a total life reset.
Not a 30-day “all or nothing” challenge.
Just gentle, intentional changes that fit into real life.

Think about it this way:

Instead of “I’m cutting out sugar forever” → “I’m noticing how sugar makes me feel and choosing differently more often.”

Instead of “I’ll work out every day” → “I’m committing to 10 minutes of movement I actually enjoy.”

Instead of “I have no willpower” → “I’m learning how my nervous system, stress, and habits are connected.”

These are mindset shifts, not punishments.

🧠 Why small shifts work (science + nursing lens):

They reduce overwhelm and stress (which directly impacts hormones, inflammation, and heart health).

They build confidence through evidence of success.

They create habits that your brain and body can maintain—even during busy, messy seasons of life.

As a cardiac nurse, I’ve seen this up close:
People don’t fail because they don’t care.
They struggle because the plan doesn’t match their life.

And as a coach, I see what happens when people start working with their nervous system instead of against it.

💡 The real goal isn’t perfection. It’s consistency.

Small choices…repeated, quietly shape your health over time.

So if you’ve already “fallen off” a resolution this year—good news:
You’re right on time to try something that actually works.

Start with one small shift.
Let it be doable.
Let it be kind.
Let it be sustainable.

If you’re feeling the toll of stress on your health and heart, this is exactly the work I support—one realistic shift at a time.

Got questions?

Schedule a free call with me at https://wellnessflame.as.me/schedule.php.

Here’s to your health, longevity, and one doable step at a time!

12/31/2025

Happy Wellness Wednesday

🌟 Why I Hate New Year’s Resolutions… and Why They Don’t Work

Every December, the world gears up for the same ritual: “New year, new me!”
And every year, most of those resolutions quietly fade by February.

As a nurse and health & wellness coach, I’ve watched this cycle unfold over and over—and here’s the truth:

I don’t like New Year’s resolutions.
Not because people lack motivation or discipline…
but because resolutions are built on the wrong foundation.

They ask us to:

Fix ourselves overnight
Leap into drastic change
Tie our worth to instant perfection
Believe that a single date on a calendar will magically rewrite decades of habits
No wonder they don’t stick.

Resolutions rely on willpower.

But real, sustainable change is built on self-compassion, clarity, daily practice, and a sense of purpose—not pressure.

Here’s what does work:
✨ Choosing one small shift at a time
✨ Caring for your future self like someone you truly love
✨ Getting curious instead of critical
✨ Building routines that feel nourishing—not punishing
✨ Rooting your goals in what matters most to YOU, not what the world expects

New Year’s resolutions often fail because they come from a place of “should.”

But transformation—the kind that lasts—comes from a place of want, why, and worth.

So this year, skip the resolutions.
Instead, ask yourself:

What is one gentle practice I can begin that supports the life I want to live?

If you’re ready to explore that question with guidance and a compassionate partner on the journey, I’m here. 💛

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and setting yourself up for success!

12/24/2025

Happy Wellness Wednesday

Holiday Wishes for You and Your Loved Ones

May this season bring you moments of joy, peace, and the kind of meaningful connection that nourishes your heart.

Whether you’re gathering in person or reaching out from afar, may you feel supported, seen, and held by the people who matter most.

And for those who are missing someone this season, may you find comfort in the memories that warm you and the connections that continue to hold you.

Wishing you warmth, wellness, and a gentle reminder that genuine connection—both with ourselves and with one another—is truly the greatest gift that we can give or receive.

Happy Holidays!

12/17/2025

Happy Wellness Wednesday

When tragic news breaks during the holiday season, it can feel especially heavy. These are the moments when Hope is especially important.

This time of year is often wrapped in expectations of joy, connection, and light. When heartbreak enters the story, it can shake our sense of safety and leave our nervous systems on high alert. Many people tell me they feel guilty for enjoying moments of celebration… or overwhelmed by a deep sense of sadness they can’t quite name.

Hope doesn’t mean ignoring reality.
Hope is not toxic positivity.
Hope is a practice.

As a nurse and health & longevity coach, I’ve seen again and again that hope is a protective factor for our mental and physical health. It helps regulate stress, supports resilience, and reminds us that even in the presence of suffering, goodness still exists — often quietly, in small human moments.

When the world feels loud and painful, tending to your inner state matters.

Here’s a 2-Minute Mindfulness Practice for Steadying the Heart.

You can do this seated, standing, or even with your feet on the kitchen floor.

Minute 1: Grounding

Place one hand on your chest and one on your belly.
Allow your gaze to soften or your eyes to close.
Take a slow breath in through your nose for a count of 4.
Exhale gently through your mouth for a count of 6.
Repeat this breath 3–4 times, allowing your shoulders to soften.

Minute 2: Anchoring in Hope

Silently say to yourself: “In this moment, I am safe.”
Then bring to mind one small thing that reflects goodness — a kind person, a comforting routine, a moment of beauty, a memory that fills you with the warmth of love.
Let that image and feeling rest with you as you take a few more slow breaths.
That’s it.

Simple. Accessible. Powerful.

This season, may we hold space for grief and for hope. May we care for our nervous systems tenderly, so that we may offer care to others. And may we remember that choosing moments of steadiness and compassion is not selfish — it’s essential.

If this resonates, I invite you to pause… breathe… and share this with someone who may need a moment of calm today.

Here’s to your health, longevity, light, love and HOPE. 💚

12/10/2025

Happy Wellness Wednesday

Flexibility: The Overlooked Strength That Matters

When we think about physical fitness, our minds often jump straight to strength training, cardio goals, or getting more steps in.
But there’s a quiet, powerful component of well-being that often gets pushed to the bottom of the list—flexibility.

Not just flexibility of the body…
But flexibility of the mind.

🌿 Physical flexibility keeps us moving with ease, reduces pain, supports balance, and helps prevent injury—especially as the demands of life pull us in a thousand directions. It’s one of the most protective gifts we can offer our future selves.

🌿 Mental flexibility—the ability to soften, pivot, release rigid expectations, and stay open—is just as essential. And ironically, it’s often harder to practice during the busiest, most stressful seasons. When life speeds up, our thinking tends to narrow. Our patience shortens. Our creativity dims.

That’s when flexibility matters most.

A few gentle reminders:

• Your body thrives when you stretch it. So does your mind.
• Give yourself permission to pause and consider a different response.
• Small adjustments—physically and mentally—can create big shifts in how you feel.
• Flexibility isn’t weakness; it’s wisdom.

As we move into this full, bustling season, may you find a moment to lengthen your breath, stretch what feels tight, soften what feels rigid, and remind yourself:

Strong is good… AND flexible keeps us going.

If you’re craving more support in cultivating habits that help you stay grounded, healthy, and adaptable—physically and emotionally—I’m here.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity and flexibility!

12/06/2025

12/03/2025

Happy Wellness Wednesday

How Do We Maintain the Spirit of Gratitude After Thanksgiving Is Over?

The dishes are washed, leftovers are gone, and the pace of life has resumed its usual rhythm. I find myself pondering : How do we keep the spirit of gratitude alive after we have left the Thanksgiving table?

To refresh my commitment to this concept, I am re-reading one of my favorite books, Wake Up Grateful by Kristi Nelson, and it’s reminding me of something essential:
There is a difference between gratitude and gratefulness.

Gratitude is often a response — a feeling that arises when something good happens. It requires an external positive event.

Gratefulness, as Nelson describes, is a way of BEING in the world with awareness, presence, and appreciation for the ordinary moments that make our lives meaningful and unique.

It’s not about waiting for something wonderful to occur.
It’s about noticing what’s already here, even when struggles arise.

The fascinatingly eerie hoot of a distant owl.
An unexpected phone call from a dear friend.
A body that carries us — imperfectly, yet faithfully — through our days.

🌿 The Science of Living Gratefully
Research in positive psychology has shown that maintaining a grateful mindset does more than lift our mood. It creates measurable benefits across our entire well-being:

✨ Mental Health Benefits

Lowers stress hormones and quiets the sympathetic nervous system

Enhances resilience and helps reframe challenges

Decreases symptoms of anxiety and depression

Strengthens our sense of meaning, optimism, and connection

✨ Physical Health Benefits

Lowers blood pressure

Improves sleep quality

Reduces inflammation

Supports healthier heart rhythms

Encourages behaviors like being more active and making nourishing food choices

✨ Relationship Benefits

Living with gratefulness changes how we show up for others. Studies show that gratitude:

Increases empathy and patience

Strengthens communication and trust

Helps us repair conflict more quickly

Creates a positive feedback loop — the more appreciation we give, the more we receive

🌟 So how do we keep gratitude alive beyond the holiday?

Here are practices that gently bring us back to the present moment, one breath at a time:

Pause every day to notice something you would normally rush past.

Let your senses guide you — what do you see, hear, smell, or feel that brings comfort or beauty?

Tell someone what you appreciate about them, specifically, in this moment, not just in big milestones.

Revisit meaningful books (like I’m doing with Wake Up Grateful) to nurture the mindset you want to cultivate.

Choose one ordinary thing — your morning coffee, your pillow, your pet, the morning sun rising — and treat it as sacred.

Gratefulness isn’t meant to be a season; it’s a deep inner state of being, a way of inhabiting our lives…during good times and throughout our hardships.

When we shift from moments of gratitude to living with gratefulness, we step into a more grounded, expansive, and life-affirming way of living.

May this post-Thanksgiving season be an invitation — not to hustle, not to store away the good china of our gratitude — but to let gratefulness ground and lift us, every single day.

If you’d like to soften into more practices like these or reconnect with your sense of purpose and vitality, I’m here.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and waking up grateful all year long!

11/26/2025

Happy Wellness Wednesday

🧡 A Thanksgiving Reflection from My Heart

As we enter this season of gratitude, I find myself deeply thankful for the trust so many of you place in me. Being invited into someone’s life—into their fears, their frustrations, their hopes, and their goals—is a profound privilege.

To walk alongside you, to listen deeply, and to help you uncover the next best step forward… it is work I cherish with my whole heart.

Recently, I worked with a former client whose journey touched me deeply.

She had been enduring unrelenting pain from arthritis and spinal stenosis—pain so intense it stole her sleep and stretched her patience thin.

Her provider had prescribed Va**um to help her sleep and to reduce muscle spasms—a medication that, while sometimes appropriate short-term, carries concerning risks for dependence and tolerance when used regularly. Even with this medication, her nights were still long and painful.

In search of relief, she underwent multiple steroid injections, only to experience debilitating side effects.

Desperate and exhausted, she went to her primary care provider for help. Instead of comfort, clarity, or support, she left feeling unheard, brushed off, disrespected, and more anxious than when she arrived. She described it later as one of the worst healthcare appointments she had ever had.

Frustrated and discouraged, she reached out to me.

During our session, she shared her full story—her symptoms, her fears, the emotional toll, and the erosion of trust she felt in her care. I listened deeply, offered compassion and validated her experience.

Together, we explored practical strategies she could begin right away, and I provided a referral to a trusted colleague who could help her unravel the spiral that can entwine between chronic pain and the anxiety that often travels alongside it.

The next morning, she sent me the message you see in the image attached.
Her words were filled with relief, hope, and the sense of finally feeling seen and heard.

Moments like these remind me why I love this “work” so much.

Helping someone feel understood… helping them reconnect with their own agency… helping them move from distress toward possibility… these are the gifts of this profession.

It is an honor to support people along their path to better health and getting back to the things they love.

As we approach Thanksgiving, I want to extend my heartfelt gratitude to every person who has invited me into their healing, their growth, and their journey toward greater well-being.

May this season bring you rest, warmth, hope, and countless moments of joy.
Here’s to your health, longevity, and a very blessed and beautiful Thanksgiving. 🧡

If you think I may be able to help you, let’s chat about it. Schedule a free call with me at https://wellnessflame.as.me/schedule.php

11/19/2025

Happy Wellness Wednesday

Imagine feeling seen and supported.

Health and Wellness Coaching is a growing field—yet one that remains largely unregulated. Coaches often come from many different backgrounds and levels of training.
So you may wonder: How are Nurse-Coaches different?

Nurse-Coaches bring a level of excellence that is rooted in nursing practice.

We work within a clearly defined scope of practice, uphold rigorous ethical standards, and carry forward high standards of care.

Our coaching is informed by advanced education, national board certification, and years—often decades—of clinical experience walking alongside people in all stages of health and life.

We see the whole person.

With a holistic lens, we consider physical, emotional, mental, relational, and spiritual needs as part of every conversation.

Coaching aligns naturally with how nurses are trained to think and care: we have always been the ones holding space, protecting, comforting, and empowering our patients and clients.

We’ve been present for humanity in all its forms.

From vulnerability, pain, and loss…
to healing, resilience, and profound joy.
This depth of experience shapes the way we show up for our clients.

And we listen differently.

We slow the pace.
We hold space with intention.
We listen deeply to your story—not just the words, but the meaning beneath them. We validate, advocate, challenge, and gently push when it’s needed.

This is coaching with presence.

When clients feel truly seen and heard—sometimes for the first time—transformational healing becomes possible. Not because we fix you, but because we help you uncover your own capacity to grow, to heal, and to thrive.

Curious what this kind of support feels like?

You’re warmly invited to experience the difference of coaching with this nurse-coach.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and the power of being truly seen and supported!